jueves, 11 de junio de 2015
lunes, 16 de marzo de 2015
All about volleyball
Volleyball is a team sport in which two teams of six players are separated by a net. Each team tries to score points by grounding a ball on the other team's court under organized rules.
Some basic rules:
There are six players on court in a volleyball team, who each must rotate one position clockwise every time their team wins back service from the opposition. Only the three players at the net positions can jump and spike or block near the net. The backcourt players can only hit the ball over the net if they jump from behind the attack line, also known as the three-metre line, which separates the front and back part of the court.
Volleyball has developed into a very specialised sport. Most teams will include in their starting line-up a setter, two centre blockers, two receiver-hitters and a universal spiker. Only certain players will be involved with service reception. Players will also have specialist positions for attack and defence. Substitutions are allowed during the game.
Formerly, a team could only win a point if it served the ball. Winning the serve back from the opposition was known as a side-out.Matches are played best of five sets. The first four sets are played to 25 points, with the final set being played to 15 points. A team must win a set by two points. There is no ceiling, so a set continues until one of the teams gains a two-point advantage. Previously, all sets were to 15 points, with the first four sets having a ceiling of 17 and the final set requiring at least a two-point winning advantage.
The libero cannot serve, spike the ball over the net or rotate into the front-line positions, but plays a vital role for the team in serve reception and backcourt defence. There must be at least one point played between a libero substituting off for a player and going back on the court for another player – hence he/she cannot be on the court for the whole game. The libero has added an extra dimension to backcourt defence, improving the reception of teams, lengthening the rallies and giving a vital role to shorter players.
Some basic rules:
There are six players on court in a volleyball team, who each must rotate one position clockwise every time their team wins back service from the opposition. Only the three players at the net positions can jump and spike or block near the net. The backcourt players can only hit the ball over the net if they jump from behind the attack line, also known as the three-metre line, which separates the front and back part of the court.
Volleyball has developed into a very specialised sport. Most teams will include in their starting line-up a setter, two centre blockers, two receiver-hitters and a universal spiker. Only certain players will be involved with service reception. Players will also have specialist positions for attack and defence. Substitutions are allowed during the game.
Formerly, a team could only win a point if it served the ball. Winning the serve back from the opposition was known as a side-out.Matches are played best of five sets. The first four sets are played to 25 points, with the final set being played to 15 points. A team must win a set by two points. There is no ceiling, so a set continues until one of the teams gains a two-point advantage. Previously, all sets were to 15 points, with the first four sets having a ceiling of 17 and the final set requiring at least a two-point winning advantage.
The libero cannot serve, spike the ball over the net or rotate into the front-line positions, but plays a vital role for the team in serve reception and backcourt defence. There must be at least one point played between a libero substituting off for a player and going back on the court for another player – hence he/she cannot be on the court for the whole game. The libero has added an extra dimension to backcourt defence, improving the reception of teams, lengthening the rallies and giving a vital role to shorter players.
A volleyball court is 18 m long and 9 m wide, divided into 9 m × 9 m halves by a one-meter wide net. The top of the net is 2.43 m above the center of the court for men's competition, and 2.24 m for women's competition, varied for veterans and junior competitions.
Players Positions:
Outside Hitter is the player who carries the serve receive responsibility along with the libero.
They often attacks the balls which setter sets to the antenna to the left side of the court.
Right side hitter: has the similar role than outside hitter, they play front row and back row and are carrying pass, attack, block, serve and defense responsibilities.
The opposite hitter: is the player who most often scores the most points in the team.
Opposite hitters don’t have the passing responsibilities. They stand behind the passers on the rotation while libero and outside hitters pass the ball and place themselves to the left front, right front or right back playing position.
Opposite hitters don’t have the passing responsibilities. They stand behind the passers on the rotation while libero and outside hitters pass the ball and place themselves to the left front, right front or right back playing position.
The setter: is the playmaker, point guard or the quarterback of the volleyball team A setter’s responsibility is to run the team’s offense and build up offensive scoring opportunities for the team.
Middle blockers: main responsibility is to stop the opponent’s offense.The middle blocker builds a block which stops the ball, or allows the team to dig the ball up.
They stop the opponent’s middle hitters or wing hitters in co-operation with teammates.
Middle blockers need to have great blocking, attacking and serving skills
They stop the opponent’s middle hitters or wing hitters in co-operation with teammates.
Middle blockers need to have great blocking, attacking and serving skills
The libero:is fairly new position in volleyball. The libero is a back row specialist who is allowed to play back court, thelibero wears a different color shirt in the team and is allowed to enter and exit the game without substitution request.
The libero can replace any player on the court and most often replaces middle blockers.
Skills:
Serve:
A player stands behind the inline and serves the ball, in an attempt to drive it into the opponent's court. His or her main objective is to make it land inside the court; it is also desirable to set the ball's direction, speed and acceleration so that it becomes difficult for the receiver to handle it properly. A serve is called an "ace" when the ball lands directly onto the court or travels outside the court after being touched by an opponent.
Pass:Also called reception, the pass is the attempt by a team to properly handle the opponent's serve, or any form of attack.
Set:The set is usually the second contact that a team makes with the ball. The main goal of setting is to put the ball in the air in such a way that it can be driven by an attack into the opponent's court. The setter coordinates the offensive movements of a team, and is the player who ultimately decides which player will actually attack the ball.
Attack:The attack, also known as the spike, is usually the third contact a team makes with the ball. The object of attacking is to handle the ball so that it lands on the opponent's court and cannot be defended. A player makes a series of steps,jumps, and swings at the ball.
Block:Blocking refers to the actions taken by players standing at the net to stop or alter an opponent's attack
Dig:Digging is the ability to prevent the ball from touching one's court after a spike or attack, particularly a ball that is nearly touching the ground.
jueves, 12 de marzo de 2015
miércoles, 21 de enero de 2015
martes, 30 de diciembre de 2014
PE NOTES
UNIT 1
Warm Up.
Warming-up is performed before a performance or practice that helps to avoid injuries and to be prepared for any phisical activity that requires an special effort.
Characteristics:
Progresive: you should start slowly the exercise and increase it little by little.
The physical skills are the basic components of fitness and, therefore, essential to improve your
performance in sports.
-endurance/stamina:physical and mental ability to support fatigue during long efforts and / or
recovery faster after the effort.
other definitions:
• Support for the maximum time possible high intensity efforts.
• Maintain the highest intensity possible in long-term efforts.
• Recover as soon as possible after we have led efforts fatigue.
• Hold for as long as possible the concentration and the correct execution of sportive
technique.
Types od endurance:
-Aerobic:Aerobic endurance has the ability to withstand long-term efforts and low or medium intensity withsufficient oxygen.
The heart rate ranges between 130 and 160 pm. The work is done so at balance between intake and output of oxygen.
-Anaerobic:We can call anaerobic endurance to the capacity to perform for as long as possible intense effortswithout oxygen.(LOW RESISTANCE)
Types:
-Latic:between 10 s and 3 min
-A-latic:between 1min and 10 min
Effect of stamina:
- With aerobic training increases cardiac cavity,
- With anaerobic training increases the thickness of the muscle fibers of the heart.
- Avoid deseases
- It turns on dormant (inactivos) capillaries and makes new ones,
- It expands lung capacity and set up new alveoli.
- It activates metabolism in general.
Methods of training:
-Continuous running:is run continuously from 20min to 40min with pulses/beats between 140 and 160 p / min with a steady pace.
-Fartlek:consists of running continuously but varying pace in different sections.
-Interval training:the efforts and the breaks have to be measured accurately.
-Circuit training:It consists of a series of exercises consecutively and
rationally ordered stations or posts, so they do not work the same muscle groups in two
consecutive stations/stages/post
-strength:neuromuscular ability to beat external or internal resistance/load thanks to muscle
contraction. It could be static (isometric) or dynamic (isotonic strength).
-flexibility:maximum extensibility of a movement in a given joint.
The degree of flexibility that a person has depends on two components:
-Muscular elasticity, which is the ability of the muscle to lengthen and shorten without being
deformed and to return to its original shape.
-Joint mobility, which is the degree of movement of each joint. And it varies in every joint and
every person.
Factors:
-gens
-sex
-age
-Type of work
-The time of day
-Ambient temperature
-temperature of the muscle
-degree of the muscle fatigue
-training
performance.
- To work flexibility the person has to be relaxed
- The person cannot just mechanically repeat the work identified by the teacher, but must
internalize and feel sensations of his own body and function of them seek proper stretching.
- To improve the flexibility you need to use exercises that lead to muscles and joints to their
highest dot, logically using appropriate methods.
- Flexibility exercises should be performed smoothly and for a prolonged time.
- The most important work of flexibility is the continuity and regularity, as flexibility
that is quickly lost with inactivity.
Importance of flexibility and the advantages:
́ll performing much better and easier actions and gestures of their specialty.
having good flexibility positively affects health in several ways:
- Easier to make gestures and actions of everyday life.
- It helps the muscle to recover better after exercise.
- Facilitates injury rehabilitation.
- Helps to maintain proper posture and balance.
- Eliminates postural pain.
- Elderly people with good flexibility, delay the aging process of the joints
-It helps to avoid muscle type injuries.
Types of flexibility:
Active: it ́s produced by the action of your muscles.
Passive: the gravity or other sternal strength helps to the action. Your mate help
you to stretch hamstrings.
Static: there isn ́t movement
Dynamic: there is movement
Warm Up.
Warming-up is performed before a performance or practice that helps to avoid injuries and to be prepared for any phisical activity that requires an special effort.
We can define then warming as "a series of exercises that prepare the body physically, physiologically and psychologically to make a more intense effort back in top condition."
Progresive: you should start slowly the exercise and increase it little by little.
· Fitted/ adapted : it will be in order the next exercise or spot.
· Complete : you should work out the main muscles and joints.
· Efficient : the warm up carries out for its objective.
Types:
General: Exercises of all kinds, , joint movements, coordination exercises, running etc..
Specific: is one that is made for a specific purpose and perfectly determinated action.
Factors:
Duration
Intensity and progression
Repetitions
Pauses
Factors of a good warm up:
Factors of a good warm up:
Continous running
mobilize different body segments
stretch
alternate muscle groups working
The effects in our body:
- Your temperature increases
- Your heart rate increases
- Your breath rate increases
- Your reaction time will be better
- The concentration will be better
Characteristics:
- Progressive: you should slowly start the exercise and increase it little by little
- Fitted/adapted: it will be in order the next exercise or sport
- Complete: you should work out the main muscles and joints
- Efficient: the warm up carries out for its objective.
Heart rate:
Normal resting heart rate : is between 50 and 100 beats per minute. However, we must detail some aspects that alter your state.
maximum heart rate : The maximum frequency that can reach the heart with a high exercise depends on the age and can be calculated using the formula.
Maximum heart rate = 220 bpm - Age
UNIT 2:PHISICAL FITNESS.
What are phisical skills:Those factors reached by training in highest level of development.
performance in sports.
Basic phisical qualities are:
-speed:Speed: ability to perform motor actions in the shortest possible time.-endurance/stamina:physical and mental ability to support fatigue during long efforts and / or
recovery faster after the effort.
other definitions:
• Support for the maximum time possible high intensity efforts.
• Maintain the highest intensity possible in long-term efforts.
• Recover as soon as possible after we have led efforts fatigue.
• Hold for as long as possible the concentration and the correct execution of sportive
technique.
Types od endurance:
-Aerobic:Aerobic endurance has the ability to withstand long-term efforts and low or medium intensity withsufficient oxygen.
The heart rate ranges between 130 and 160 pm. The work is done so at balance between intake and output of oxygen.
-Anaerobic:We can call anaerobic endurance to the capacity to perform for as long as possible intense effortswithout oxygen.(LOW RESISTANCE)
Types:
-Latic:between 10 s and 3 min
-A-latic:between 1min and 10 min
Effect of stamina:
- With aerobic training increases cardiac cavity,
- With anaerobic training increases the thickness of the muscle fibers of the heart.
- Avoid deseases
- It turns on dormant (inactivos) capillaries and makes new ones,
- It expands lung capacity and set up new alveoli.
- It activates metabolism in general.
Methods of training:
-Continuous running:is run continuously from 20min to 40min with pulses/beats between 140 and 160 p / min with a steady pace.
-Fartlek:consists of running continuously but varying pace in different sections.
-Interval training:the efforts and the breaks have to be measured accurately.
-Circuit training:It consists of a series of exercises consecutively and
rationally ordered stations or posts, so they do not work the same muscle groups in two
consecutive stations/stages/post
-strength:neuromuscular ability to beat external or internal resistance/load thanks to muscle
contraction. It could be static (isometric) or dynamic (isotonic strength).
-flexibility:maximum extensibility of a movement in a given joint.
-Muscular elasticity, which is the ability of the muscle to lengthen and shorten without being
deformed and to return to its original shape.
-Joint mobility, which is the degree of movement of each joint. And it varies in every joint and
every person.
Factors:
-gens
-sex
-age
-Type of work
-The time of day
-Ambient temperature
-temperature of the muscle
-degree of the muscle fatigue
-training
Considerations to take into account in the work of flexibility:
- The work of flexibility must be preceded by a good warm up to prevent injury and maximize performance.
- To work flexibility the person has to be relaxed
- The person cannot just mechanically repeat the work identified by the teacher, but must
internalize and feel sensations of his own body and function of them seek proper stretching.
- To improve the flexibility you need to use exercises that lead to muscles and joints to their
highest dot, logically using appropriate methods.
- Flexibility exercises should be performed smoothly and for a prolonged time.
- The most important work of flexibility is the continuity and regularity, as flexibility
that is quickly lost with inactivity.
Importance of flexibility and the advantages:
́ll performing much better and easier actions and gestures of their specialty.
having good flexibility positively affects health in several ways:
- It helps the muscle to recover better after exercise.
- Facilitates injury rehabilitation.
- Helps to maintain proper posture and balance.
- Eliminates postural pain.
- Elderly people with good flexibility, delay the aging process of the joints
-It helps to avoid muscle type injuries.
Types of flexibility:
Active: it ́s produced by the action of your muscles.
Passive: the gravity or other sternal strength helps to the action. Your mate help
you to stretch hamstrings.
Static: there isn ́t movement
Dynamic: there is movement
viernes, 26 de diciembre de 2014
All About Handball
What is it:
-It is a team sport in which two teams of seven players each (six outfield players and a goalkeeper) pass a ball to throw it into the goal of the other team.
-The size of the court is 40 meters long by 20meters wide.
-The origins of this game came from the north of Europe and it was first played in 1936 at the summer olimpics in Berlin,Germany-
Wemen started later at 1976.
Important Rules In Handball:
-You can make as many changes as you like
- The duration of the game is two parts of 30 minutes
- You can not make more than three steps with bouncing the ball
- No one can tread the line of the area and even when you whant to attack or to defend .
- If the defending is touching the line it will be a penalty to the opponent .
- serious attacks are punished with exclusion of two minutes.
-With three exclusions , the player is eliminated from the game.
-If the last to touch the ball before it leaves the background is the goalkeeper he will have the ball
-The faults that are not penalty may not be disposed directly on goal. A except that the time is up, then he will shoot without the lifting both feet off the ground .
-The penalty line is 7 meters away
-after scoring you can contraattack as fastes as you want no matter the possision of the players
Positions:
- Goalkeeper – the player who defends the goal with just about every part of the body! The
goalkeeper is the only player who can touch the ball with their feet.
- Centre – a creative player who directs play in both defence and attack. Also known as the
‘playmaker’ and sets up the tactics and the players in shooting positions.
- Left and right back – usually the largest players on the team. When defending, they try to block
shots, and in attack they are the long-range shooters.
- Circle runner – the creative force in attack and disruption to opponents when defending. The
circle runner is quick and gets in among opposing defenders to either create openings for
teammates or to get into a good scoring position themselves.
- Left and right wingers – the fast players who patrol the sides of the court. They counter opposing
wingers and in attack look to create openings for others, or shoot from the more difficult angles.
- Substitutes – substitution is allowed at any moment, without limit and without time stoppage.
There are seven substitutes on the sidelines for each side.
Pass:
Passes differ depending on the type of arming (position) is chosen, so we find the passes:
- Classic. It ́s made from a reinforced balloon classic, flexed 90 ° elbow, at the shoulder and back,
leaving the ball over the head.
- Intermediate. The assembly is intermediate, with extended elbow back to shoulder height.
- Hip. The assembly is low, leaving the shoulder flex and swim back below the shoulder.
- High. The assembly is high, with the elbow extended backwards and raised over his shoulder.
All can be front or side and made in support or jump.
reception:
Your arms should be extended towards the ball creating a triangle between the thumbs and forefingers. They can be classified according to the height of the ball coming in high, medium or low. FAKE It is any gesture or movement made by the player with the ball, trying to avoid the opposite marking. In every fake, after a first gesture or movement, exists to me a change of direction to be done immediately after the defense has changed or been uneven (irregular) path.
Formations:
there are two types of formation the offensive and the defensive.
general moves : 6-0, 5-1, 4-2, 3-2-1, 3-3.
NOW A VIDEO OF HANDBALL:
-It is a team sport in which two teams of seven players each (six outfield players and a goalkeeper) pass a ball to throw it into the goal of the other team.
-The size of the court is 40 meters long by 20meters wide.
-The origins of this game came from the north of Europe and it was first played in 1936 at the summer olimpics in Berlin,Germany-
Wemen started later at 1976.
Important Rules In Handball:
-You can make as many changes as you like
- The duration of the game is two parts of 30 minutes
- You can not make more than three steps with bouncing the ball
- No one can tread the line of the area and even when you whant to attack or to defend .
- If the defending is touching the line it will be a penalty to the opponent .
- serious attacks are punished with exclusion of two minutes.
-With three exclusions , the player is eliminated from the game.
-If the last to touch the ball before it leaves the background is the goalkeeper he will have the ball
-The faults that are not penalty may not be disposed directly on goal. A except that the time is up, then he will shoot without the lifting both feet off the ground .
-The penalty line is 7 meters away
-after scoring you can contraattack as fastes as you want no matter the possision of the players
Positions:
- Goalkeeper – the player who defends the goal with just about every part of the body! The
goalkeeper is the only player who can touch the ball with their feet.
- Centre – a creative player who directs play in both defence and attack. Also known as the
‘playmaker’ and sets up the tactics and the players in shooting positions.
- Left and right back – usually the largest players on the team. When defending, they try to block
shots, and in attack they are the long-range shooters.
- Circle runner – the creative force in attack and disruption to opponents when defending. The
circle runner is quick and gets in among opposing defenders to either create openings for
teammates or to get into a good scoring position themselves.
- Left and right wingers – the fast players who patrol the sides of the court. They counter opposing
wingers and in attack look to create openings for others, or shoot from the more difficult angles.
- Substitutes – substitution is allowed at any moment, without limit and without time stoppage.
There are seven substitutes on the sidelines for each side.
Pass:
Passes differ depending on the type of arming (position) is chosen, so we find the passes:
- Classic. It ́s made from a reinforced balloon classic, flexed 90 ° elbow, at the shoulder and back,
leaving the ball over the head.
- Intermediate. The assembly is intermediate, with extended elbow back to shoulder height.
- Hip. The assembly is low, leaving the shoulder flex and swim back below the shoulder.
- High. The assembly is high, with the elbow extended backwards and raised over his shoulder.
All can be front or side and made in support or jump.
reception:
Your arms should be extended towards the ball creating a triangle between the thumbs and forefingers. They can be classified according to the height of the ball coming in high, medium or low. FAKE It is any gesture or movement made by the player with the ball, trying to avoid the opposite marking. In every fake, after a first gesture or movement, exists to me a change of direction to be done immediately after the defense has changed or been uneven (irregular) path.
Formations:
there are two types of formation the offensive and the defensive.general moves : 6-0, 5-1, 4-2, 3-2-1, 3-3.
NOW A VIDEO OF HANDBALL:
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